At-Home Workouts, Recipes and More

Check out our Group Fitness Page for our schedule of ZOOM classes!  Zoom offers the ability to host classes right in your home!  It is live audio and video conferencing so you can see and hear the instructor and the instructor can see you!

Participating in these fitness programs may cause injury or be hazardous to your health and wellbeing. We encourage you to consult with your doctor before participating in any fitness activity to ensure it is safe for you to do so. If at any time during this program you do not feel well or experience symptoms of chest pain, discomfort, light headedness, or other pain immediately discontinue activity and consult your health care provider.

Weekly Challenge Workout #4 4-23-2020

It’s day 4 of TRAC Personal Trainer Ryan D’s weekly challenge!

Day 4 video

Weekly Challenge Workout #3 4-22-2020

Check out day 3 of TRAC Personal Trainer Ryan D’s weekly challenge!

Day 3 video

Weekly Challenge Workout #2 4-21-2020

It’s day two of TRAC Personal Trainer Ryan D’s weekly challenge!

https://www.youtube.com/watch?v=_kEP-Ia7q9E

Weekly Challenge Workout #1 4-20-2020

TRAC Personal Trainer Ryan D. is back with another weekly challenge! Check out the day one workout here!

https://youtu.be/eAfRhOaS3Mg

Leg Day Superset 4-16-2020

It’s Leg Day with TRAC Personal Trainer Bobbi R!

Leg Superset – Rest 60 seconds after each set

Superset 1:
Single Leg Deadlift – 12 (each leg)
Jumping Lunge – 20 total (10 each leg)

Bodyweight Supersets 4-15-2020

TRAC Personal Trainer Bobbi R. came up with another great bodyweight workout!

Supersets: Repeat twice before moving to next set. Take a 60 second rest between each superset.

Superset 1:
Bodyweight Squats -15
Bodyweight Squat Jacks -12

Full Body Workout 4-14-2020

TRAC Personal Trainer Bobbi R. came up with a great full body workout to get your blood pumping today! Remember to start and end with some light stretching!

20 – Dying Bugs
12 – Step Back Lunge w/ Single Arm Shoulder Press (Each Side)
20 – Side Plank w/ Hip Lift (Each Side)
20 (Total) – Speed Skaters
5 – 3 Point Lateral Raise
12 – Squat with Bicep Curl
12 – Bent Over Rows
20 (Total) – Seated Torso Twist
30 Seconds – 1 minute – Planks

Walking/Running/Biking Trails 4-13-2020

The weather is going to be beautiful the next few days and TRAC Running Coach Casey Andrews wanted to share some great walking/running/biking trails around town for you to get out and try! She challenges you to get outside 4 days this week for at least 30 minutes to get some fresh air and exercise.

Check out the trails here!

Couch Cure Workout 4-10-2020

Today is Day 5 of TRAC Personal Trainer Ryan D’s five day fitness challenge!

Click here to watch the video!

30 Seconds Each:

Active Samson

Spiderman with Reach

Pigeon Stretch

Cobra Stretch

Dow Dog

Superman Shoulders

Walk/Run Workout 4-9-2020

Today is Day 4 of TRAC Personal Trainer Ryan D’s five day fitness challenge!

Two Mile Walk/Run

HUNDO Workout 4-8-2020

Today is Day 3 of TRAC Personal Trainer Ryan D’s five day fitness challenge!

Click here to watch the video!

Full Version:

For time:

100 Knee Tuck Jumps

100 Ratchet Strap Rows

100 Stair Jumps

Scaled Version:

For time:

100 High Knee March

100 Rows

100 Step ups

Spiderman Workout 4-7-2020

Welcome to Day 2 of TRAC Personal Trainer Ryan D’s five day fitness challenge! There is both a full scaled version and a modified version so this something any fitness level can complete!

Click here to watch the video!

Full Version:

10 Spiderman Pushups

10 Side Lunges

10 Toe Touch Crunch

Do as many rounds as you can for 15 minutes!

Scaled Version:

10 Shoulder Taps

10 Chair Step ups

10 Leg Lifts

Do as many rounds as you can for 15 minutes!

Half Murph Workout 4-6-2020

TRAC Personal Trainer Ryan D. has created a week long challenge to help jump start your training program or can give you that extra push you might be looking for right now! Check out the workout for day 1!

Click here to watch the video!

Full Version:

1/2 mile run

50 pushups

100 air squats

25 burpees

1/2 mile run

Scaled Version:

Run/Walk 1/2 mile

25 pushups (can use a chair)

50 air squats

40 mountain climbers

Run/Walk 1/2 mile

At-Home Family Friendly Workout 4-3-2020

Looking for a workout you can do with your family? Check out this video TRAC Personal Trainer Bobbi R. put together with her son. It’s a great family friendly workout everyone will enjoy!

Click here to watch the video.

Yoga Nidra 4-2-2020

Lie down, close your eyes, and listen to this 25 minute Yoga Nidra audio from TRAC Group Fitness Instructor Shweta R.

Click here to follow along to the audio.

Reducing Anxiety 4-1-2020

TRAC Health and Wellness Coach Bobbi R. has some tips to help reduce anxiety during stressful times. Take a few minutes at the end of your day to decompress and learn some new ways to help manage your anxiety.

Change Your Mindset

1. With so much panic and fear, irrational behaviors are happening. Take time to step back reassess the situation.
2. Instead of saying I don’t get to or I can’t, change about your internal talk and say I get to or I can.
   1. Ie: Instead of saying, “I can’t go to the gym because it is closed down, instead say, “I am so grateful I get am taking the precautions needed not just for myself, but for those around me. I can do and will do a workout at home.”
3. Eat well & move your body
   1. If you have the resources, put things in your body to help you thrive.
   2. Move your body
      1. Talk a walk outside
      2. Body weight HIIT
   3. Limit time on social media and watching the news
      1. Continuing to allow this kind of information to flood your mind, it is hard to snap out of fear-based thoughts.
         1. What GOOD is happening in your life right now?
            1. Ie: Fresh air, Shelter, Moving your body
         2. Do GOOD
            1. Who can you help or where can you volunteer (with safe distance)
               1. Kids are at home, have them do crafts to give to nursing homes
               2. Give money to those places who are offer reduce lunches
               3. Send someone a text to give them a smile – we need human connections still
               4. Check on elderly neighbors – leave groceries on door step
            2. Rest
               1. Take time to rest and reflect
                  1. Start a gratitude journal
                     1. Write 3 things your grateful for daily
                        1. What made you smile, laugh, what good have you seen?
                        2. Showing gratitude changes our brain chemistry
                     2. Stretch
                     3. Meditate
                     4. BREATHE
                        1. 5 seconds thru the nose, hold 5 seconds, exhale slowly for 6 seconds thru the nose.
                     5. Use common sense
                        1. Don’t go out if you are sick
                        2. Stay away from any event that has more than 10+ people

• WASH HANDS – 20 seconds with soap and warm water

1. BE KIND
2. Have patience
   1. Closures are stressful on everyone, remember it isn’t just about you.

Black Bean Brownies 3-30-2020

Check out this yummy Black Bean Brownie recipe with Dietitian Nicole H! Click here to watch the video!

Recipe

Yield: 9 brownies 

Prep time: 5 minutes 

Total time: 20 minutes 

Ingredients 

Black Beans, drained and rinsed| 1 (15 oz.) can 

Cocoa Powder | 2 tablespoons 

Quick Oats | ½ cup 

Salt | ¼ tsp. 

Honey OR Maple Syrup OR Agave | 1/3 cup 

Coconut OR Vegetable Oil | ¼ cup 

Vanilla Extract| 2 tsp. 

Baking Powder | ½ tsp. 

Chocolate Chips | ½ to 2/3 cups 

Directions 

1. Preheat oven to 350 oF 

2. Combine all ingredients except chips in a blender (or food processor) and blend until completely smooth. 

3. Stir in chocolate chips, then pour into a greased 8×8 pan. 

4. Sprinkle extra chocolate chips over the top of batter. 

5. Bake black bean brownies for 15-18 minutes, then let cool at least 10 minutes before trying to cut out 

6. Cut into 9 brownies and serve. 

Special Diet Information 

Nutrition Information: Calories: 115 kcals, Fat: 5.5 g., Carbohydrates: 15 g., Fiber: 3 g., Protein: 2.5 g. Resource: https://chocolatecoveredkatie.com/wp-content/uploads/2012/09/black-bean-brownie.jpg 

Modified by: Nicole Hochhalter, MS, RDN, LRD 

Guided Breathing 3-26-2020

Join Group Fitness Instructor Shweta R. in another Guided Breathing audio to calm your mind and help you overcome anxiety.  Click here to follow along.

At-Home Workout 3-25-2020

Join Group Fitness Instructor Tiffany D. in this Pilates/Yoga style At-Home Workout! Turn up the volume and follow along!

 Kid Approved Stove Top Mac-n-Cheese 3-24-2020

Yield: 6 to 8 servings 

Prep time: 10 minutes 

Total time: 35 minutes 

Ingredients 

Elbow Macaroni| ½ pound 

Butter | 4 Tablespoons 

Eggs | 2 

Evaporated Milk| 6 ounces 

Hot Sauce | ½ teaspoon, to taste (optional) 

Kosher salt | 1 teaspoon 

Black Pepper | to taste 

Dry Mustard| ¾ teaspoon 

Sharp Cheddar cheese, shredded | 10 ounces 

Directions 

1. In a large pot of boiling, salted water cook the pasta to al dente and drain. Return to the pot and melt in 

the butter. Toss to coat. 

2. Whisk together the eggs, milk, hot sauce, salt, pepper, and mustard. Stir into the pasta and add the cheese. Over low heat continue to stir for 3 minutes or until creamy. 

Special Diet Information 

Nutrition Information: Serving size: 1 cup Calories: 400 kcals, Total Fat 23, Saturated Fat 13, Trans Fat 0g, Total Carbohydrates 40, Fiber 2.2 g, Sugar 4 g, Protein 20 g, Sodium 426mg 

Resource: https://www.foodnetwork.com/recipes/alton-brown/stovetop-mac-n-cheese-recipe-1939465 Modified by: Nicole Hochhalter, MS, RDN, LRD 

*This recipe is an easy alternative to store bought macaroni and cheese. It is a great lesson for children to learn how to prepare homemade alternatives to their favorite ready-prepared food choices. 

At-Home Beginner Workout 3-23-2020

Created by TRAC Personal Trainer Bobbi R.

Warm up: (30 seconds each)

Adductor Stretch

Cobra Stretch

Hip Flexor Stretch

Twisting Knee Raise

No Equipment Needed: 15 total reps (unless specified) 

Perform each exercise back to back and rest 1 minute after done with all 8 exercises.  Complete up to 3 sets. 

1. Good Mornings 

2. Butt Kicks 

3. Squats 

4. Bench Dips

5. Bicycle Crunch

6. Push up 

7. High Knees

8. Side Plank (30 seconds)

Cool down: Same as Warm Up

At-Home Bonding Gratitude Game 3-21-2020

Play this Gratitude Game Health and Wellness Coach Bobbi R. found!

How to Play: Roll one die or two dice and add up the numbers to match the sum with the prompt below.  Take turns sharing what you are thankful for with your family and friends.

1. Name a PERSON you are thankful for
2. Name a PLACE you are thankful for
3. Name a THING you are thankful for
4. Name a FOOD you are thankful for
5. Name a HOLIDAY you are thankful for
6. Name a SONG you are thankful for
7. Name a SKILL you are thankful for
8. Name a THING IN NATURE you are thankful for
9. Name a TRADITION you are thankful for
10. Name a SCENT you are thankful for
11. Name a GAME you are thankful for
12. Name ANYTHING you are thankful for

Copyright Big Life Journal

At-Home Workout Modified 3-20-2020

Created by TRAC Personal Trainer Ryan D.

Every minute on the minute for as long as you can hold on:

15 Mountain Climbers
10 Stair Steps
10 Crunches of Your Choice

Click here to see video of exercises.

Created by TRAC Personal Trainer Ryan D.

Every minute on the minute for as long as you can hold on:

15 Mountain Climbers
10 Stair Steps
10 Crunches of Your Choice

Click here to see video of exercises.

At-Home Workout 3-20-2020

Created by TRAC Personal Trainer Ryan D.

Every minute on the minute for as long as you can hold on:

5 Burpees
10 Reverse Lunges
10 Toe Touch Crunches

Click here to see video of exercises.

Sheet Pan Chicken Fajita Recipe 3-19-2020

Created by Dietitian Nichole H.

Yield: 4 servings

Prep time: 15 minutes

Total time: 30 minutes

Ingredients:

Chili Powder | 1 Tablespoon

Kosher salt and ground black pepper | to taste

Baby bell peppers, halves, stemmed and seeded |1 pound

Yellow onion, thinly sliced | 1, large

Extra-virgin olive oil | 2 Tablespoons

Boneless, skinless chicken breast | 1 ½ pounds

Lime | 2 (1 juiced and 1 wedged)

Fajita-size flour tortillas, warmed | 8

Shredded Monterey Jack cheese, guacamole, hot sauce, salsa and sour cream for serving

Directions:

1. Preheat the broiler to high. Line a rimmed baking sheet with foil.
2. Combine the chili powder, 2 teaspoons salt and 1 teaspoon pepper in a small bowl. Put the peppers and onions on the prepared baking sheet, drizzle with 1 tablespoon of the oil and season with half the chili powder mixture. Broil until softened and starting to char, about 10 minutes.
3. Meanwhile, cut the chicken into 1/4-inch-thick slices and toss in a large bowl with the remaining chile powder mixture and 1 tablespoon oil.
4. After the peppers are softened and starting to char, about 10 minutes, scatter the chicken on top of the peppers and onions and return the baking sheet to the broiler until the chicken is cooked through and starting to brown, about 5 minutes more. Drizzle with the lime juice.
5. Serve with the warmed tortillas, Monterey Jack cheese, guacamole, hot sauce, salsa, sour cream and lime wedges.

Special Diet Information:

Nutrition Information: Serving size: 1 cup Calories: 470 kcals, Total Fat 17, Saturated Fat 3, Trans Fat 0g, Total Carbohydrates 34, Fiber 24 g, Sugar 6 g, Protein 44 g, Sodium 1100 mg

Resource: https://www.foodnetwork.com/recipes/food-network-kitchen/sheet-pan-chicken-fajitas-3680272 Modified by: Nicole Hochhalter, MS, RDN, LRD

*These protein-packed fajitas cleverly use a foil-lined baking sheet and broiler to make a quick and healthy weeknight meal with easy clean up.

Guided Breathing 3-18-2020

Created by TRAC Group Fitness Instructor Shweta R.

Become aware and conscious of you breathing in this guided breath awareness audio.  Link to the audio file here.  Remember to turn the volume up and follow along with Shweta.

At-Home Dance Workout 3-18-2020

Created by TRAC Group Fitness Instructor Tiffany D.

Get your dance on with this 45 minute Dance Style Video!  Click here and turn the volume up to follow along with Tiffany!

Combating Anxiety 3-17-2020

Created by TRAC Heath and Wellness Coach Bobbi R.

With so much unknown, panic and anxiety can rise quickly.  As humans, we tend to go to the negative and it is hard to get out of that type of thinking when it is all around us.  However, we don’t need to live in fear and know that this too shall pass with time.

Your fears, your anxiety, the stress you feel, and so on are valid.  This is the first time most of us have had to deal with this kind of situation. We don’t know what is coming and when we will have a sense of normalcy again. Yet we can control how we think and the choices we make.   Here is what you can do to combat what you are going through with this quick exercise.

1. 1. Validate your fears!
      1. What you are feeling is ok.
         1. Don’t feel bad for feeling those feelings.
   2. Combat those fears with the truth.
      1. What is the actual truth behind those fears?
      2. Spin a negative with a positive
   3. Thank those feeling for trying to protect you.
      1. Most things we feel are a way for our body to protect us. This could be from past experiences or fear from the world.
      2. Tell yourself I no longer need to feel this.
   4. Now put it all together.

I am feeling ______________________________ and those feelings are valid.  However, the truth is ______________________________ and I no longer need to live in these feelings.  Thank you for trying to protect me during this time, but I am ok, and these feelings no longer serve me.

When you can combat the anxiety, fears, and stress with the truth, those feelings can no longer have power around you.  Remember, we can’t control what is happening around us (closings, social distancing, bare shelves), but we can choose how to react and how we internally talk to ourselves. This too shall pass, and we can keep our eyes opened for opportunities to see good and do good!

At-Home Workout Modified 3-16-2020

Created by TRAC Personal Trainer Ryan D.

Do as many rounds as possible in 10 minutes:

5 Chair/Couch Push Ups
10 High Knee Steps
15 Good Mornings

Click here to see video of exercises.

At-Home Workout 3-16-20

Created by TRAC Personal Trainer Ryan D.

Do as many rounds as possible in 10 minutes:

10 Pushups
15 Air Squats
20 Leg Lifts

Click here to see video of exercises.